Exercise Your Right to
Exercise Your Right To
Drink Less Soda
FEEL BETTER
MINNESOTA
Drink More Water
Drink more water
- the naturally
nurturing drink!
Water is the best refresher! Want to know why? The
human body is 60% water, and it depends on water
to flush out toxins, carry nutrients, and moisten and
protect joints and tissues. Water also helps maintain
body temperature. Without proper hydration, you may
feel tired and lack the energy to be active.
Water recommendations:
• Drink 6-8 cups of water every day. Remember, tap
water is perfectly safe and best of all, it’s almost
free!
• You can count other beverages like milk, coffee
and tea toward your water intake because they’re
mostly water. 100% fruit or vegetable juice counts
too, but limit to 4-6 oz. per day.
• Drink more when you exercise, feel thirsty, hot, or
sick, or when you’re pregnant or breastfeeding.
Tips to make it easy:
• Keep a pitcher of water in your refrigerator for
easy access.
• Carry a water bottle with you at work or school and
refill it often.
Take the next step – instead of drinking a soft
drink, try to:
• Drink some water right when you wake up in the
morning
• Drink water (or low fat milk) with each meal
• Drink water between meals
• Try sparkling water at parties or social gatherings
• Order water when eating out at restaurants – it’s
free!
You need more water when you exercise
Drink water before, during, and after physical activity.
Soft drinks = sugar
Soft drinks are the main source of added sugars in the
American diet. They contain no vitamins, minerals, or
other healthy components. See how the sugar in 12
oz. beverages add up:
• One can of Orange soda = 12 tsp. sugar
• One can of Cola = 10 tsp. sugar
• Powdered drink mix = 8 ½ tsp. sugar
Soft drinks are empty calories:
Besides being a source of “empty calories,” soft drink
consumption has been connected to:
• A spike in blood sugar and insulin, which may
make you feel hungry
• Excessive calorie intake and weight gain
• Low intake of milk, fruits, and dietary fiber
• Increased risk of heart disease, type 2 diabetes,
bone fractures and certain types of cancer
Diet soft drinks are not the answer:
Diet soft drinks are not a recommended substitution
for regular soft drinks. Even though they contain little
or no calories, their sweet taste and acid content is
believed to:
• Increase your cravings for sweet, high-calorie
foods
• Lead you to overeat and gain weight
• Cause erosion of tooth enamel
www.feelbetterminnesota.org | Saint Paul - Ramsey County Department of Public Health